Kegel exercises Benefits of Kegel Exercises

Benefits of Kegel Exercises

Kegel exercises [2] are exercises [2] that strengthen the pelvic floor muscles [3] (the muscles [3] that support the urethra, bladder, uterus, and rectum). They are also called pelvic floor muscle [3] exercises [2].

Kegel exercises [2] are usually recommended for women with urinary or “stress” incontinence [4]. Urinary incontinence [4] often follows childbirth or menopause [5].

You may experience the following benefits if you do Kegel exercises [2] on a regular basis:

Stronger pelvic muscles [3]
Reduced urinary incontinence [4] and “leaking” of urine
Increased pleasure with sexual activity

How to Do Kegel Exercises

Kegel exercises [2] are very simple, risk-free, and painless. They involve squeezing the pelvic floor muscles [3]. They can be done any time, anywhere.

Identifying the Correct Muscles

Some women initially have difficulty identifying the correct muscles [3]. They contract their abdominal or thigh muscles [3] instead of their pelvic floor muscles [3]. Here are some tips on identifying the correct muscles:

Sit on the toilet and place one finger in your vagina. Squeeze your finger with your vaginal muscle [3]. You should be able to feel the muscle [3] tighten around your finger.
While urinating, stop the flow of urine midstream by contracting your pelvic floor muscles [3]. Do not do this repeatedly.
Imagine that a tampon is going to fall out of your vagina. Tighten your pelvic muscles [3] in order to hang onto it.
Imagine that you are trying hard not to urinate or pass gas. Squeeze those muscles [3].

The muscles [3] you tighten are the muscles [3] you should contract during Kegel exercises [2]. If you continue to have problems identifying these muscles [3], talk to your doctor or nurse.

Doing the Exercises

Once you have identified your pelvic floor muscles [3], you are ready to begin doing Kegel exercises [2]. You may experience very mild muscle [3] soreness when you first begin doing these exercises [2]. If you do too many exercises [2] before you are ready, however, you might experience more pronounced muscle [3] soreness and fatigue. Starting out at the maximum number of exercises [2] is not recommended.

General Guidelines

Don’t do these exercises [2] while urinating, stopping the flow of urine midstream. This could eventually lead to voiding difficulties.
Empty your bladder before beginning the exercises [2].
Keep your abdominal and thigh muscles [3] relaxed.
Draw the muscles [3] up and in. Do not strain down with your abdomen.
Breathe while holding the muscles [3] contracted.
Try to get the maximum tightening with each muscle [3] contraction.
Try contracting the muscles [3] while you are in different positions. Try it while you’re standing, sitting, lying, and with your feet together and apart.

Week 1

Tighten your pelvic floor muscles [3] for 6 seconds. Relax pelvic floor muscles [3] for 6 seconds.
Repeat 25 times. (This takes about 5 minutes.)
Do this 3 times a day—a total of 75 contractions.

Week 2

Tighten your pelvic floor muscles [3] for 6 seconds. Relax for 6 seconds.
Repeat 50 times. (This takes about 10 minutes.)
Do this 3 times a day—a total of 150 contractions.

Week 3

Tighten your pelvic floor muscles [3] for 6 seconds. Relax for 6 seconds.
Repeat 75 times. (This takes about 15 minutes)
Do this 3 times a day—a total of 225 contractions.

Weeks 4-24

Tighten your pelvic floor muscles [3] for 6 seconds. Relax for 6 seconds.
Repeat 100 times. (This takes about 20 minutes.)
Do this 3 times a day—a total of 300 contractions.

After 24 weeks

Tighten your pelvic floor muscles [3] for 6 seconds. Relax for 6 seconds.
Repeat 50 times. (This takes about 10 minutes.)
Do this 3 times a day—a total of 150 contractions.

Or you can try this variation:

Tighten your pelvic floor muscles [3] for 6 seconds. Relax for 6 seconds.
Repeat 75 times. (This takes about 15 minutes.)
Do this twice a day–a total of 150 contractions.

Making Kegel Exercises a Habit

The following tips may help you remember to do your Kegel exercises:

Try to schedule your Kegel exercises [2] at the same time every day, such as during a regular TV show, while you do the dishes, or before you go to bed).
Find a way to remind yourself to do your Kegel exercises [2]. For example, you could put a note or sign on your mirror or refrigerator.
Reward yourself for each day that you do your Kegel exercises [2]. For example, you could put a gold star on your calendar.
You may forget to do your exercises [2] for a few days. It’s common to have a few slips when you’re trying to make any new change. Don’t get discouraged. Just get back to your exercise [2] program.
Chart your progress on a daily or weekly basis. Eventually, you should begin to notice that you are “leaking” urine less frequently or in smaller amounts than before. It should also be easier for you to stop your urine midstream. (Note: You should not try this any more than once a week.)

Resources

Society of Gynecological Surgeons
http://www.sgsonline.org [6]

References

Kegel exercises [2]. Society of Gynecological Surgeons Surgeons website. Available at: http://www.sgsonline.org/patiented.php [7] . Accessed on March 2, 2007

Kegel exercises [2]. MedlinePlus. National Library of Medicine website. Available at: http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm [8] . Accessed on March 2, 2007

Last reviewed February 2007 by Janet H. Greenhut, MD, MPH [9]

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical [10] advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health [11] provider prior to starting any new treatment or with any questions you may have regarding a medical [10] condition.